Establish a consistent sleep schedule: Go to sleep and wake within the same hour each day.
Get Regular Exercise: Regular physical activity can improve sleep quality. However, avoid vigorous exercise too close to bedtime, as it can be stimulating.
Create a relaxing bedtime routine: Reading a book, warm bath, deep breathing, and prayer as great practices.
Manage Stress: High levels of stress and anxiety can lead to sleep problems. Practice relaxation techniques such as meditation, yoga, or prayer to reduce stress and improve sleep.
Create a relaxing bedtime routine: Reading a book, warm bath, deep breathing, and prayer as great practices.
Limit Naps: While short power naps can be rejuvenating, long, or irregular napping during the day can disrupt your nighttime sleep. If you need to nap, aim for 20-30 minutes.
Limit Exposure to Screens Before Bed: The blue light emitted by phones, tablets, and computers can interfere with your sleep-wake cycle.
Supplements: Melatonin, Ashwagandha, 5-HTP, lavender, and Magnesium lotion can assist while you create better sleep habits.
Watch Your Diet and Hydration: Avoid heavy meals, caffeine, and alcohol close to bedtime. Drink water throughout the day to avoid waking to pee at night.
Seek Professional Help if Needed: If you consistently struggle with sleep despite trying these tips, consider consulting a healthcare professional or sleep specialist.